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My 4-Week Weight Loss Exercise Plan

The document outlines Davie Y. Rosialda's exercise journey aimed at losing weight, detailing a structured workout plan over four weeks. It includes observations of positive and negative experiences, such as feeling lighter and experiencing muscle cramps. The exercises are reported to be effective in targeting the body goal, with noticeable changes in body shape.

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davierosialda29
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4 views3 pages

My 4-Week Weight Loss Exercise Plan

The document outlines Davie Y. Rosialda's exercise journey aimed at losing weight, detailing a structured workout plan over four weeks. It includes observations of positive and negative experiences, such as feeling lighter and experiencing muscle cramps. The exercises are reported to be effective in targeting the body goal, with noticeable changes in body shape.

Uploaded by

davierosialda29
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Name: __Davie Y.

Rosialda_____________ MY EXERCISE JOURNEY


Height ________160cm__________________ BODY GOAL: _____Lose Weight_____
Weight: ______53kg____________________

BMI: _________20.7__(NORMAL)________________ TARGET: ____53kg to 48kg________

Monday Wednesday Friday Rest/set Remarks


Ski Hops Ski Hops Ski Hops 1st Week

Reps: 20 Sets: 1 Reps: 20 Sets: 1 Reps: 20 Sets: 1 20 seconds/set I felt little muscle crumps the day after my exercises
Time: 30 seconds Time: 30 seconds Time: 30 seconds but was gone on the third day.

Jumping Jacks Jumping Jacks Jumping Jacks I felt shortness of breath at the first day but can now
properly execute the exercises on the third day.
Reps: 20 Sets: 1 Reps: 20 Sets: 1 Reps: 20 Sets: 1
Time: 30 seconds Time: 30 seconds Time: 30 seconds

Running in Place Running in Place Running in Place

Reps: 30 Sets: 1 Reps: 30 Sets: 1 Reps: 30 Sets: 1


Time: 30 seconds Time: 30 seconds Time: 30 seconds

Burpees Burpees Burpees

Reps: 8 Sets: 1 Reps: 8 Sets: 1 Reps: 8 Sets: 1


Time: 25 seconds Time: 25 seconds Time: 25 seconds

Jump rope/Skipping Jump rope/Skipping Jump rope/Skipping

Reps: 50 Sets: 1 Reps: 50 Sets: 1 Reps: 50 Sets: 1


Time: 30 seconds Time: 30 seconds Time: 30 seconds
2nd Week
1. What is your observation of your body after two
weeks of exercise program? State the positive and
negative experience.
= Positive Experience
- My body felt a little lighter unlike before.
- My stomach flattened a bit.

= Negative Experience
- My body experienced little muscle cramps the
following days of my exercise.
- Shortness of breath.

2. Have you experienced any problem with your


exercise journey for two weeks like unbearable pain
until now? If the pain subsides as time goes by, then
it’s okay. The body goes the process of adaptation.
= No, I have not.

3. Does your exercise directly target your body goal or


not? Explain.
= Yes, it does. I can feel some of my body parts
tightening. Especially on my stomach area. I can also
see some changes on my hips while looking at a
mirror.
3RD Week
4th week

1ST WEEK EVIDENCES

2ND WEEK EVIDENCES

3RD WEEK EVIDENCES

4th week evidences

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